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  6. Wafer vs. Cheese crackers

Wafer vs. Cheese crackers — In-Depth Nutrition Comparison

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Differences between Wafer and Cheese crackers

  • Wafer has more Copper, while Cheese crackers has more Vitamin B1, Folate, Vitamin B3, Selenium, Iron, Calcium, Vitamin B12, and Vitamin E .
  • Wafer's daily need coverage for Copper is 38% higher.
  • The amount of Sodium in Wafer is lower.

The food types used in this comparison are Cookies, chocolate wafers and Crackers, cheese, regular.

Infographic

Wafer vs Cheese crackers infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
5
:
5
Cheese crackers
Cheese crackers
Contains more Magnesium +112%
Contains more Potassium +34.6%
Contains less Sodium -40.4%
Contains more Copper +270.4%
Contains more Manganese +23.8%
Contains more Calcium +338.7%
Contains more Iron +21.7%
Contains more Phosphorus +51.5%
Contains more Selenium +136.8%
Equal in Zinc - 1.19
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Contains more Magnesium +112%
Contains more Potassium +34.6%
Contains less Sodium -40.4%
Contains more Copper +270.4%
Contains more Manganese +23.8%
Contains more Calcium +338.7%
Contains more Iron +21.7%
Contains more Phosphorus +51.5%
Contains more Selenium +136.8%
Equal in Zinc - 1.19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
0
:
10
Cheese crackers
Cheese crackers
Contains more Vitamin A +1460%
Contains more Vitamin E +204.2%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +233.3%
Contains more Folate +223.4%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +291.7%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Contains more Vitamin A +1460%
Contains more Vitamin E +204.2%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +233.3%
Contains more Folate +223.4%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +291.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Cheese crackers
Cheese crackers
Contains more Carbs +22.3%
Contains more Water +26.8%
Contains more Protein +65.6%
Contains more Fats +60.1%
Contains more Other +68%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more Carbs +22.3%
Contains more Water +26.8%
Contains more Protein +65.6%
Contains more Fats +60.1%
Contains more Other +68%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
:
2
Cheese crackers
Cheese crackers
Contains less Saturated Fat -19.8%
Contains more Monounsaturated Fat +18.1%
Contains more Polyunsaturated fat +143%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Contains less Saturated Fat -19.8%
Contains more Monounsaturated Fat +18.1%
Contains more Polyunsaturated fat +143%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Cheese crackers
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Cheese crackers Opinion
Net carbs 69.3g 57.12g Wafer
Protein 6.6g 10.93g Cheese crackers
Fats 14.2g 22.74g Cheese crackers
Carbs 72.7g 59.42g Wafer
Calories 433kcal 489kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 37.43g 4.53g Cheese crackers
Fiber 3.4g 2.3g Wafer
Calcium 31mg 136mg Cheese crackers
Iron 4.01mg 4.88mg Cheese crackers
Magnesium 53mg 25mg Wafer
Phosphorus 132mg 200mg Cheese crackers
Potassium 210mg 156mg Wafer
Sodium 580mg 973mg Wafer
Zinc 1.09mg 1.19mg Cheese crackers
Copper 0.463mg 0.125mg Wafer
Manganese 0.696mg 0.562mg Wafer
Selenium 5.7µg 13.5µg Cheese crackers
Vitamin A 10IU 156IU Cheese crackers
Vitamin A RAE 3µg 17µg Cheese crackers
Vitamin E 0.72mg 2.19mg Cheese crackers
Vitamin D 0IU 1IU Cheese crackers
Vitamin B1 0.203mg 0.562mg Cheese crackers
Vitamin B2 0.266mg 0.338mg Cheese crackers
Vitamin B3 2.858mg 6.113mg Cheese crackers
Vitamin B5 0.381mg 0.472mg Cheese crackers
Vitamin B6 0.051mg 0.17mg Cheese crackers
Folate 47µg 152µg Cheese crackers
Vitamin B12 0.09µg 0.34µg Cheese crackers
Vitamin K 2.4µg 9.4µg Cheese crackers
Tryptophan 0.096mg 0.129mg Cheese crackers
Threonine 0.22mg 0.295mg Cheese crackers
Isoleucine 0.261mg 0.424mg Cheese crackers
Leucine 0.447mg 0.744mg Cheese crackers
Lysine 0.281mg 0.418mg Cheese crackers
Methionine 0.105mg 0.194mg Cheese crackers
Phenylalanine 0.308mg 0.49mg Cheese crackers
Valine 0.323mg 0.478mg Cheese crackers
Histidine 0.128mg 0.245mg Cheese crackers
Cholesterol 2mg 3mg Wafer
Trans Fat 0.542g Wafer
Saturated Fat 4.241g 5.288g Wafer
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0.001g Wafer
Omega-3 - DPA 0g 0.001g Cheese crackers
Monounsaturated Fat 4.865g 5.744g Cheese crackers
Polyunsaturated fat 4.153g 10.09g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Cheese crackers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Wafer
53%
Cheese crackers
Minerals Daily Need Coverage Score
65%
Wafer
69%
Cheese crackers

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 1.047g)
Which food is lower in Sugar?
Cheese crackers
Cheese crackers is lower in Sugar (difference - 32.9g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.